Introduce your friends and family to a healthy alternative to the traditional Thanksgiving side dishes! Cauliflower is a cruciferous vegetable, which means it is associated with cancer prevention and delivers a high dose of vitamin C for fighting those wintery colds. However, don’t completely eliminate potatoes! Potatoes are packed with potassium and fiber; roast them in the oven with other vegetables instead of the typical mashed style that requires loads of butter and salt.

Makes 2 cups per recipe


  • 1 head cauliflower
  • 2 Tablespoons butter or substitute
  • 1/4 cup milk
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon garlic powder
  • 1/4 cup Parmesan cheese
  • 1/2 teaspoon minced garlic
  • 1 Tablespoon dried parsley


  1. Wash and cut the cauliflower.
  2. Steam it until all parts are tender. Drain.
  3. Add milk, butter, salt, and garlic and mash with an electric hand mixer, or for a very smooth consistency use a hand blender.
  4. Mix in Parmesan cheese and garlic.
  5. Sprinkle with parsley and serve.


Nutritional Info:

Serving size: About 1/2 cup

Calories: 149                         Sodium: 170mg

Total fat: 5g                            Total carbohydrate: 8g

Saturated fat: 3g                   Dietary fiber: 4g

Trans fat: 0g                          Sugars: 4g

Monounsaturated fat: 1.9g   Protein: 5g

Cholesterol         : 31mg